Pumping: a complex with a kettlebell and burpee for accelerated calorie expenditure
Miscellaneous / / April 22, 2022
Lose weight and build endurance without running.
With this complex, you will spend no less calories than for the same running time, and you will also work well on different muscle groups, including your back, hips and shoulders.
How to perform the complex
Set a timer for 20 minutes and do the following exercises 20 times:
- Thrusters with weights.
- Burpee.
- Bent over row and swing with one arm.
- Jumping out of a squat with a kettlebell behind your back.
Do all exercises with a kettlebell 10 times for each hand. As soon as you finish jumping, start the workout again and continue until the time runs out. Try to rest less between movements: the harder you work, the more calories you burn.
How to do exercises
burpee
Stand up straight, lean forward and touch the floor with your hands. Jump into a lying position, bend your elbows and lower yourself until your chest and hips touch the floor.
Come back to the lying position, with a jump put your feet closer to your hands, straighten up and jump low, clapping your hands over your head.
Thrusters with weights
Stand with your feet shoulder-width apart, take the weight on your chest so that its body is pressed against your forearm. Move your free hand to the side.
Squat down to the parallel of the hips with the floor or below, straighten up and squeeze the kettlebell over your head until your arm is fully extended at the elbow. Lower the projectile to your chest and repeat. Make sure that during the squat, the back does not bend, and the heels do not come off the floor.
Don't pause between squats and bench presses. Use the momentum of the lift to push the weight up and only at the end to squeeze it.
Bent Over and Max Pull
Stand with your feet hip-width apart and place the kettlebell next to your right foot. Bend at the hips, tilt the body with a straight back and grab the handle, lifting it off the floor.
Bend your arm at the elbow and pull the kettlebell closer to your stomach. Feel the latissimus dorsi muscles engage. Tighten the press to avoid distortion of the body.
Straighten the working arm, straighten the body and swing, bringing the projectile to the level of the collarbones. Note that during the movement, the arm is bent at the elbow.
Let the kettlebell fall back, tilt your torso forward and repeat the combo from the beginning. Make an equal amount on both sides.
Kettlebell squat jumps
Transfer the weight behind your back and hold it with a direct grip on the handle, placing the body of the projectile on the trapezoid. Squat in full range and jump up.
If your legs get stuck before you've completed all of the indicated reps, you don't have to return the kettlebell to the floor. You can stand with her on your back until the burning in the thighs disappears, and then continue the exercise.
Write how you workout. How many laps were closed?
Read also🧐
- Kettlebell training program for those who never have time
- Pumping: kettlebell workout for powerful abs and beautiful shoulders
- Pumping: a complex with a kettlebell for strong and beautiful legs
I write about sports and fitness. Candidate Master of Sports in weightlifting, performing athlete in functional all-around, a fan of yoga and running. I dig into scientific research and meta-analyses with Pubmed so that readers receive only verified information. I make interval workouts for home and always test them on myself. I love people and I want everyone to be happy.